Understanding Whole Food Vegan Baking
What are Whole Foods?
At the heart of whole food vegan baking lies a commitment to using ingredients in their most natural, unprocessed forms. This means focusing on whole, plant-based ingredients that are as close to nature as possible. Think of it as celebrating the pure flavours and textures of wholesome foods.
What are whole foods? These are ingredients that have undergone minimal processing, retaining their natural nutrients and fibre. Consider these pillars:
- Fruits and Vegetables: The vibrant foundation of a healthy diet. Fruits like berries, bananas, and apples offer natural sweetness, moisture, and a burst of flavour, while vegetables can provide unexpected textures and nutrients.
- Whole Grains: Choosing whole grains over refined flours provides a wealth of fibre, vitamins, and minerals. Think whole wheat, spelt, oats, and even brown rice flour.
- Nuts and Seeds: Powerhouses of healthy fats, protein, and essential nutrients. Nuts and seeds add delightful texture and flavour. Consider almonds, walnuts, cashews, flax seeds, and chia seeds.
- Legumes: Though perhaps not always the star of the show, legumes such as chickpeas or black beans, can be cleverly incorporated to enhance texture and nutrition, providing a protein boost.
Alongside the whole food aspect, the vegan component of whole food vegan cake means the exclusion of all animal products. This requires embracing plant-based alternatives to traditional baking staples.
- Egg Replacements: Eggs serve a vital role in traditional cake recipes, providing structure, binding, and moisture. Vegan baking relies on ingenious replacements such as flax eggs (ground flaxseed mixed with water, acting as a binder), chia seed eggs (similar to flax), or aquafaba (the liquid from canned chickpeas, mimicking egg whites).
- Dairy Alternatives: Milk, butter, and cream add richness, flavour, and moisture. Plant-based milks such as almond, soy, oat, and coconut milk are your go-to alternatives. Coconut cream can replace heavy cream and butter can be substituted with coconut oil or vegan butter.
- Sweeteners: Refined sugar is typically avoided in whole food vegan baking. Instead, opt for natural sweeteners such as maple syrup (with its caramel-like notes), date syrup (offering a rich, almost molasses-like flavour), coconut sugar (a lower glycemic index option) or even pureed fruits like bananas, applesauce or dates.
- Leavening Agents: Baking powder and baking soda are essential for providing the lift and airy texture that cake requires.
Key Ingredients for Whole Food Vegan Cake
The Foundation
Your choice of flour sets the tone for the entire cake. Whole wheat flour provides a nutty flavour and adds fibre. Spelt flour offers a delicate texture and mild flavour, while oat flour lends a wholesome quality. Almond flour, although it is not a whole grain, provides a subtly sweet flavour and rich texture, but is usually more expensive. The key is to experiment and discover which flours and combinations you enjoy most. Always opt for organic and unrefined flour options whenever possible to minimize exposure to pesticides and herbicides.
Sweeteners
Sweeteners provide the sweetness as well as contribute to the texture and moisture of a cake. Maple syrup lends a unique flavour and offers a balanced sweetness and moistness. Date syrup, with its deeper molasses notes and the addition of fibre, will add a rich, complex sweetness. Coconut sugar offers a less refined option with a slightly lower glycemic index. It’s best to balance these ingredients, considering the level of sweetness and moisture of the batter.
Fats
Fats contribute to moisture, tenderness, and flavour. Applesauce provides moisture and a subtle sweetness without adding significant fat. Coconut oil is a versatile option, imparting a subtle coconut flavour while adding richness and binding the ingredients together. Avocado can also be used; it is excellent for texture and adds healthy fats, but might be better suited for certain flavour profiles or chocolate-based cakes.
Flavour Boosters
This is where you unleash your creativity and tailor your cakes to your tastes.
- Fresh fruits like berries, bananas, and peaches.
- Cocoa powder, for rich, chocolate cakes.
- Spices, from cinnamon to nutmeg, add depth and warmth.
- Vanilla extract, the classic flavour enhancer, is best made from fresh vanilla beans for optimum flavour.
Recipe Ideas
Classic Vanilla Cake
This is the perfect starting point.
- Ingredients: (adjust amounts to your preference)
- Whole wheat flour
- Maple syrup
- Unsweetened applesauce
- Coconut oil, melted
- Plant-based milk
- Vanilla extract
- Baking powder and baking soda
- Pinch of salt
- Instructions:
- Preheat your oven to the specified temperature and grease and flour your cake pans.
- In a large bowl, whisk together the dry ingredients (flour, baking powder, baking soda, salt).
- In a separate bowl, whisk together the wet ingredients (maple syrup, applesauce, coconut oil, plant-based milk, vanilla extract).
- Gradually add the wet ingredients to the dry ingredients, mixing until just combined. Be careful not to overmix.
- Pour the batter into the prepared cake pans and bake until a toothpick inserted into the center comes out clean.
- Let the cakes cool in the pans for a few minutes before inverting them onto a wire rack to cool completely.
- Tips for Success: Use high-quality vanilla extract for the best flavour. Measure the flour carefully, either by weight or by lightly spooning it into a measuring cup and leveling it off.
- Variations: Add a tablespoon of lemon zest for a zesty flavour.
Chocolate Cake
A perennial favourite.
- Ingredients: (adjust amounts to your preference)
- Whole wheat flour
- Unsweetened cocoa powder
- Maple syrup
- Melted coconut oil
- Plant-based milk
- Vanilla extract
- Baking powder and baking soda
- Pinch of salt
- Instructions: The method is similar to the Vanilla Cake, but incorporate cocoa powder into the dry ingredients and consider adding a teaspoon of strong coffee or espresso powder to enhance the chocolate flavour.
- Tips: Use high-quality, unsweetened cocoa powder for the best flavour. Ensure your baking powder and soda are fresh.
Fruit-Filled cake
Celebrating the seasonal bounty.
- Ingredients: The same base ingredients as the vanilla or chocolate cake, but with fruit.
- Instructions: Prepare the cake batter, then gently fold in fresh, chopped fruit (berries, peaches, apples, etc.) just before pouring it into the cake pan. Be careful not to overmix.
- Tips: Consider adding a sprinkle of cinnamon or nutmeg to complement the fruit. You can also layer the fruit between the cake layers for a stunning presentation. Choose ripe, but firm fruit so they retain their texture when baked.
Tips and Tricks for Whole Food Vegan Baking
Mastering whole food vegan cake requires a bit of practice and understanding. Here are some key tips to help you succeed:
Measuring Ingredients
Accurate measurements are paramount, especially with flour. Using a kitchen scale is the best method, but if using measuring cups, make sure you lightly spoon the flour into the cup and level it off.
Substitution Swaps
If a recipe calls for something you don’t have, don’t be afraid to experiment. For instance, if you don’t have flaxseed meal, you can try chia seed meal or even a small amount of mashed banana. If you prefer something sweeter, you can increase the amount of maple syrup or date syrup.
Baking Techniques
Always preheat your oven, grease and flour the pan. Properly test for doneness using a toothpick, inserting it into the center of the cake and if it comes out clean, the cake is ready. Allow the cake to cool completely in the pan for a few minutes, then invert it onto a wire rack to cool fully before frosting.
Troubleshooting Common Problems
- If the cake sinks in the middle, the oven temperature may be too low or the leavening agents might be old.
- If the cake is dry, try using a little more applesauce or coconut oil.
- If the cake doesn’t rise, check the expiry dates on your baking powder and baking soda.
Frosting and Decoration Options
Simple Frostings
- Cashew Cream Frosting: Blend soaked cashews with maple syrup, a little vanilla extract, and a touch of plant-based milk for a smooth, creamy frosting.
- Avocado Chocolate Frosting: Blend avocado with cocoa powder, maple syrup, and a pinch of salt for a rich, chocolate frosting that’s packed with healthy fats.
- Coconut Cream Frosting: Chill a can of full-fat coconut milk overnight and scoop out the thick, solidified cream. Whip it with a little maple syrup and vanilla extract for a light and airy frosting.
Decoration Ideas
Get creative and have fun with your decorations.
- Fresh berries, such as strawberries, raspberries, and blueberries.
- Shredded coconut, toasted for added flavour.
- Vegan chocolate shavings.
- Edible flowers, such as pansies, violets, or roses.
Benefits of Whole Food Vegan Cake
The benefits of embracing whole food vegan cake extend far beyond the pleasure of indulging in a delicious treat:
Healthier Choice
Whole food vegan cakes are a much better option, especially compared to traditional baked goods. They are made with ingredients that are packed with nutrients and fibre. You will drastically reduce the refined sugars and the unhealthier saturated and trans fats common in traditional cakes.
Environmental Benefits
Plant-based baking is generally more sustainable, requiring fewer resources, such as water and land. By choosing plant-based recipes, you contribute to a smaller environmental footprint.
Suitable for Dietary Restrictions
Whole food vegan cakes are naturally suitable for vegans, vegetarians, and individuals with dairy or egg allergies or intolerances.
Conclusion
Whole food vegan cake is more than just a dessert; it’s a lifestyle choice. It is a way to celebrate the simple pleasures of baking and to nourish yourself and the planet. By embracing the principles of whole foods and the principles of plant-based eating, you can create cakes that are not only delicious but also healthy and sustainable. We encourage you to take this information, get into the kitchen, try the recipes, experiment with the ingredients, and most importantly, enjoy the experience.
